Weekly Olympic Weightlifting

Weightlifting W/C 18th March 2019

March 17, 2019

Session 1

 

Snatch from low blocks

 

2 x 20kg blocks

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

 

Snatch pulls from hang

 

3 @ 100% x3

3 @ 105 – 110% x2

 

Weighted box step ups

 

12 x 4

@ AHAFA

 

Session 2

 

Clean + Clean + Jerk + Clean + Jerk

 

1 @ 65% x2

1 @ 70% x2

1 @ 75%

1 @ 80%


Weightlifting W/C 11th March 2019

March 10, 2019

Session 1

 

Power Jerk + Split Jerk

 

2 @ 50% x2

2 @ 55%

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x3

 

Clean pulls

 

3 @ 95% x3

3 @ 100% x2

 

Abs

if time allows

 

Session 2

 

Clean from hang

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%<


Weightlifting W/C 4th March

March 3, 2019

Session 1

 

Clean pull to knee + Clean pull + Power clean

 

2 @ 65% x2

2 @ 70% x2

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90% x2

 

Snatch Deadlift

 

4 @ 95% x2

4 @ 100% x2

 

Plyo

 

Seated squats

 

Session 2

Front Squats

 

Tempo (5:3:0)

 

Work up to a heavy set of 3 for the day

X 3 sets

 

Good Mornings

 


Weightlifting W/C 25th Feb 2019

February 24, 2019

Power snatch +

Snatch + OHS

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Snatch Pulls

 

3 @ 110% x 5

 

Abs

 

If time allows

 

Session 2

 

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

 

Jerk dip & drive

 

3 @ 90% x2

3 @ 95%

2 @ 102%  x2

 

Bis and tris

 

U


Weightlifting W/C 18th Feb

February 17, 2019

Session 1 

Snatch 

max out

 

Front squat

 

Heavy 3 x 5

 

Abs

 

If time allows

 

Session 2

Clean & jerk

Max out

 

Bent over rows

 

AHAFA

 

12 x 4

 

Abs

 

30 crunches

20 Russian twists

10 sit ups

 

x4


Weightlifting W/C 11th Feb

February 10, 2019

Session 1

Clean & Jerk 

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 80% x3

 

Snatch grip Push Press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

3 @ 65%

3 @ 70%

 

Based off Snatch

 

Abs

If time allows

 

Session 2

 


Weightlifting W/C 4th Feb 2019

February 3, 2019

Session 1

 

Back Squat

 

8 @ 35%

5 @ 50%

5 @ 60%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90% x3

 

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

  • Based off push jerk/power jerk

Plyometric

 

Single leg box jumps

 

X3 each side

 

X 6 sets

 

Session 2

 

Clean from High Hang + Hang

 


Weightlifting W/C 28th Jan 2019

January 27, 2019

Session 1

 

Snatch Balance

 

3 @ 65% x2

3 @ 70%

3 @ 75% x2

2 @ 80% x3

 

Clean Pulls

 

3 @ 100% x2

3 @ 110% x3

 

Bi’s & tri’s

 

Bicep culrs with empty Barbell x12

 

Upright row x 12

 

Skull crushers x 12 ( 15 / 20kg disc )

 

X 4 rounds

 

Session 2

 

Clean Pull to knee + Clean Pull + Clean + Jerk

 

2 @ 65%


Weightlifting W/C 21st Jan 2019

January 20, 2019

Session 1

 

Tall Clean

2 x 3

AHAFA before it turning into a HH Clean

 

Jerk from Rack

3 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%  x3

 

Weighted Step ups

12 x 4

AHAFA

KB single Goblet hold

 

Session 2

 

Snatch

3 @ 60%  x2

2 @ 70%  x2

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%  x3

 

Snatch Pulls

4 @ 95% x2


Weightlifting W/C 14th January 2019

January 13, 2019

Session 1

 

Snatch pull + Snatch

 

2@ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x2

1 @ 90% x2

 

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

  • Based off push jerk/power jerk

 

Abs

 

Session 2

 

Clean & Jerk

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

 


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Snatch